 The types of food you put into your body  The amount of water you do or do not drink  The amount of sleep you obtain  The amount of stress you are under  Whether or not you exercise

 First: Complex Carbohydrates  Second: Omega-3  Third: Vitamin B  Fourth: Antioxidants

 Your brain cells need 2x the amount of energy as any other cell in your body.  A human’s best source of energy is complex carbohydrates.

 oomuch oomuch Simple rule of thumb: Complex carbohydrates are found in “natural” foods (analogy = time- release capsules of glucose) Whereas, simple carbohydrates are found in processed foods (analogy = syringe injection of glucose). The neurons in our brain cannot store glucose as do most other cells, so it is important to keep a steady supply in your bloodstream versus surges. It is SO MUCH BETTER!

 Eat high-fiber foods, such as a bran muffin instead of the morning donut.

 Research has shown emotional, mental and psychiatric disorders like depression and bipolar disorder may be partly because of dietary deficiencies rather than genetic predispositions. The same is true of people who struggle with memory loss, have trouble learning new tasks, have Alzheimer’s disease or simply suffer from a lot of blue moods. The dietary deficiency that tends to frequently show up in these patients is a lack of omega 3.

 Helps improve communication between the brain cells brain cells  Important to the development and proper maintenance of the brain  Found in the following:  Fish  Certain seeds and nuts  Olive and soybean oil  Raspberries

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 You can get all the vitamins you need from the foods you eat. If you don’t eat a well balanced diet though, it is recommended that you take a multi-vitamin.

 Supplements may be the answer.

 B vitamins help manufacture and release chemicals in the brain known as neurotransmitters. The nervous system relies on neurotransmitters to communicate messages within the brain, such as those that regulate mood, hunger, and sleep.

 B1also known as thiamin, helps fuel your body by converting blood sugar into energy.  B3 also called niacin, is important for converting calories from protein, fat and carbohydrates into energy  B6 (pyridoxine) is required for the synthesis of the neurotransmitters serotonin and norepinephrine and for myelin formation  B12 also called cobalamin, helps maintain healthy nerve cells and red blood cells, and is also needed to make DNA, the genetic material in all cells

 Antioxidants are substances or nutrients in our foods which can prevent or slow the oxidative damage to our body. When our body cells use oxygen, they naturally produce free radicals (by-products) which can cause damage. Antioxidants act as "free radical scavengers" and hence prevent and repair damage done by these free radicals.

 Found in carrots, squash, broccoli, sweet potatoes, tomatoes, kale, collards, cantaloupe, peaches and apricots (bright-colored fruits and vegetables!)

 Found in nuts and seeds, whole grains, green leafy vegetables, vegetable oil and liver oil.

 Found in citrus fruits like oranges and limes, green peppers, broccoli, green leafy vegetables, strawberries, and tomatoes.

 Stress hormones, diets which include trans fats, and other toxins in our environment add to the load of free radicals. In spite of the heavy hits our brain cells take from free radicals hour by hour, antioxidants can repair 99% plus of this damage.

 Water must be taken into your body in its pure, natural state – not in the form of koolaide, pop, coffee, etc.  Optimally drink half your body weight in ounces daily.

 In a dehydrated cell, the metabolism, is greatly impaired.  From a cellular point of view, the transmission of nutrients through the cell membrane is conducted by water.  This means POOR BRAIN FUNCTION if you don’t have enough water in your system.

 Effictive hydration removes free radicals faster than most any other therapy. A fully hydrated body can reduce your need for antioxidant supplements.

 Nerve transmission is heavily dependent upon water. Small waterways, or micro-streams run along the full length of your nerves. These streams float the neurotransmitters along microtubules to the nerve endings.

 Water actually holds the cells of your body together. Water keeps the cell membrane together by forming hydronium ions which makes the water “sticky” and helps bond your cells together.

  Go to MyPyramid Plan and enter your personal data  Go to MyPyramid Tracker and register and enter daily physical activity and food/drink intake to evaluate your daily eating.  Suggestion: Use your name to register and school password so that you do not forget it!

After entering your data go to - Analyze your results. Then go to: Calculate MyPyramid StatsCalculate MyPyramid Stats and go to: Calculate Nutrient Intakes from FoodsCalculate Nutrient Intakes from Foods

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